The workout for 10/19/16 is...                                   

  • By Leslie Friedman
  • 19 Oct, 2016

Check our daily Facebook post to see today's WOD always posted at 4:45am 

The workout for 10/19 is...

A reminder email from Zen Planner was sent yesterday so please check your inboxes and update your billing information. If you still have not recevied this email, let us know ASAP.
RETEST WEEK! Come in and see how far you've come in 8 weeks! Or establish some new benchmark numbers if you weren't around during our testing week. We will test today and Friday ("Jackie")!

Kipping/Butterfly Pull Up Technique Work and HSPU Technique work + Front Squat Progressions

10 rounds
Run 150 meters
7 chest to bar pull-ups (scale to kipping Pull Ups or Ring Rows)
7 front squats (135/95) or 50% of your 1RM Front Squat
7 handstand push-ups (scale to push ups or piked HSPU). Rx is to flat mat or 1 ab mat with 25# plates
(30 minute cap)

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